Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Row

-into-

8:00 AMRAP

10 Banded Good Mornings

10 Box Step Ups

10 Deadbug

5 Deadlifts (empty bar-build across sets)

2. Strength

Build up to a Heavy Deadlift

12-15 minutes

3. Workout Prep

1 set:

5 Calorie Row

5 Thrusters

2 Burpee over Rower

Strength/Accessory

Deadlift

Build up to a Heavy Deadlift

12-15 minutes

Workout

“Gobble ‘til you wobble” (5 Rounds for time)

Freedom (RX’d)

5 sets: (Every 5:00)

12/10 Calorie Row

15 Thrusters (45/35)

12/10 Calorie Row

10 Burpee over Rower

(KG conv: 20/15 Thrusters)

Independence

5 sets: (Every 5:00)

10/8 Calorie Row

10 Thrusters (45/35)

10/8 Calorie Row

8 Burpee over Rower

(KG conv: 20/15 Thrusters)

Liberty

5 sets: (Every 5:00)

8/7 Calorie Row

10 Dumbbell Thrusters (light)

8/7 Calorie Row

8 Up Downs

Target time each set: 2:20-2:45

Time cap each set: 3:30

Cooldown/Mobility

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Calf & Big Toe Stretch

4 x 5 Quad Foam Rolling (each leg)

2 x 8 Bretzel

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Calf & Big Toe Stretch

Bretzel

Quad Foam Rolling